This is the most seemingly familiar part of health and wellness and think we have control of this part at all times. However, most of us, although we have our ideals, do not have a clue as to what this accurately means.
This physical element we have the greatest control over. This element includes exercise, eating proper foods, and getting the correct amount of sleep. All of this to prepare our bodies for the tension and stresses of daily lives whether we be college student, business people, or military warriors.
Physical fitness should promote the wellness of all without undue risk to our health. That means we need to do level/ skill appropriate activities, such as Mr. C. Potato should not, on the first day of a new resolution, go on a 5K run or do a triathlon and expect to finish unscathed. Set reasonable goals and reasonable time lines to achieve said goal. Have a buddy keep you accountable and offer encouragement. A good balance of physical health produces a more efficient body that presents an overall image of effectiveness in all prospects.
Aerobic activity requirements:
According to guidelines of National Association for Sports and Physical Education (NASPE) that children from 5 to 12 years of age need 1 HOUR of moderately vigorous exercise and only 20-40% actually get that. The adult standard for weight maintenance is about the same (60 -90 minutes) the only difference is that it is suggested for each day and can be accomplished in increments of at least twenty. This goes against the twenty minute a day only standard I was taught growing up. I was asked, so I feel obliged to bring it up; sex does count if you can maintain a moderate level of activity for twenty minutes straight and do ‘it’ three to four times a day. I will avoid other graphics because I am sure all you adults out there know the difference and the likely hood of such activities. Seriously, dancing is a better, and probably more fun, idea since you can do that with many people in one day and still be accepted.
Nutritional guidelines:
There are many ideas and standards out there and the quantities change every decade or so. Food pyramids have been around for awhile and there are many variations depending on the culture and community. Two things are for sure, do not over eat especially fatty foods and eat plenty of fruits and vegetable. But how many of what kinds of fruits and veggies are we talking about. Well the 5-A-Day website offered me a new perspective on this matter. I joke and call it the skittle ideal because it tells one to basically taste the rainbow. Essentially what this means is to be sure to eat of all the colors of the rainbow in fruits and veggies every day. This includes white, red, orange, yellow, green (my favorite), blue, and purple fruits and vegetables (this does not apply to candy, liquors, or any other commonly known junk foods).
Food For Thought:
http://www.msnbc.msn.com/id/20741919/wid/11915773?gt1=10412
You can sneak many ‘colors’ into a single simple quick meal or into a fun project with the kids, depending on your kitchen savvy. Two that I have recently discovered are spinach tortellini and what I guess I will call chicken mix-up over noodles. The red sauce is an excellent way to sneak things in for the children and picky individuals.
Spinach Tortellini for the student:
1 package Spinach Tortellini divided into three section (two to be saved for next time)
1 can of marinara sauce (I use organic tomato basil sauce for quick lunches and the lid makes it great for reusability)
1 can of corn kernels
Boil the tortellini (which does not taste spinachy at all) till tender, add corn and then dribble sauce over. This takes at most ten minutes (depending on altitude) and gives you your green, yellow and red colors.
Spinach Tortellini for the Savvy:
Make tortellini noodle mix using some wheat germ/ whole grains
Fold spinach leaf around, or chop into, cheese mix and insert into noodle packaging.
Cook as directed.
For the sauce: use green peppers, onion, garlic, and your favorite seasonings mixed into the tomato base. If using meatballs this will make a fabulous dinner that has just about everything you need including whole grain, and the colors white, green, and red .
Chicken Mix-up
Oil
Chicken breast
Zucchini
Corn kernels
Onion and garlic (and what ever else you cook with chicken)
Marinara sauce of choice
Noodle (enriched or whole grained)
Cook put onions, garlic, chicken, and whatever other season (pepper) into hot oil and cook till chicken is not clear (basically done) and the onion and garlic are. Add Zucchini to hot mix to seal in nutrients and cook till clearish. Add corn and sauce and simmer till desired time or level of doneness is achieved. Serve over noodles of choice, with OJ to drink and there won’t be a lot left out or over ;)
Introduction to what health and wellness is
Government's role in health and wellness
